Sprint into shape with Guest Instructor Margaret Adeoye

Here are three pieces of expert advice to improve running speed, power and strength from this month’s Guest instructor, international sprint champion Margaret Adeoye.

Warm ups/Cool down
Warming up for any run, whatever the distance is fundamental for avoiding injury. Arm and leg stretches should last for 10 seconds on each muscle group before a run and extend to at least 30 seconds at the end of a run.

Drill Training
These build up strength and flexibility in the legs. Remember to keep core muscles and arms engaged at all times.Try two or three repetitions of the below and enjoy a good cardio work out (and burning legs)

Quick feet: take as many quick steps on the spot as possible for 30 seconds moving arms in timeButt kicks: jog forward and kick the heels as high as possible aiming to hit the buttocksHigh knee lifts: take short strides raising the knee as high as possible while raising the opposite arm

Take your marks, get set, go!
Get the right starting pose when preparing for a race is fundamental. Arms must be engaged for extra power, this then naturally propels the body up at the start sound. Remember to take longer strides after 10-15m.

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